Workout of the Day
STRENGTH
A1) Split Stance RDL
3-4 sets x 6-8 ea side @ 30×1
A2) L-Sit Holds
3-4 sets x 30 sec
Notes:
We last did split stance RDL’s on 2/6/23 if you want to trackback!
Accumulate time on L-sit as needed. Modify to single leg, tuck hold, or matador variation.
PARTNER METCON
AMRAP 12:00
80 KB swings (partner holds forearm plank)
80/64 Calorie Row (partner holds a dual DB or KB overhead hold)
80 Sit Ups (partner holds an arch hold)
Notes:
Reps may only be accumulated while the second partner is in their isometric hold.
Rep counts are total for the partnership; aim to divide the work evenly.
CrossFit Group Class Programming Template (WK8/9)
JR Joey and Dan vs 23.2
Photography by Dave Hashim